Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

1 tablespoon (14g)olive oil

2 medium (122g)carrots

1 1/2 lbs (683g)butternut squash

1 medium (110g)onions

15 ounces (425g)garbanzo beans

14 ounces (428g)stewed tomatoes

1/2 cup (87g)prunes

1/2 teaspoon (1g)cinnamon

1/2 teaspoon (3g)salt

1/8 teaspoon (0g)crushed red pepper flakes

1 cup (173g)couscous

1 cup (0g)vegetable broth

2 tablespoons (2g)cilantro

Total

1 serving

Alanine (g)

0.0

0.1

0.3

0.0

0.9

0.1

0.1

0.0

0.0

0.0

0.6

n/a

n/a

2

1

Alcohol (g)

0.0

0.0

0.0

0.0

n/a

0.0

0.0

0.0

0.0

0.0

n/a

n/a

0.0

0

0

Arginine (g)

0.0

0.1

0.4

0.1

2.0

0.1

0.0

0.0

0.0

0.0

0.8

n/a

n/a

4

1

Ash (g)

0.0

1.2

5.5

0.4

6.8

5.0

2.3

0.0

3.0

0.0

1.1

n/a

0.0

25

6

Aspartic acid (g)

0.0

0.2

0.7

0.1

2.5

0.6

0.7

0.0

0.0

0.0

0.9

n/a

n/a

6

1

Beta-sitosterol

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

0.0

0

0

Caffeine (mg)

0.0

0.0

0.0

0.0

n/a

0.0

0.0

0.0

0.0

0.0

n/a

n/a

0.0

0

0

Calcium (mg)

0.1

40.3

327.6

25.3

136.1

145.7

37.4

13.1

0.7

0.0

41.5

n/a

1.3

769

192

Calories

119.3

50.0

307.1

44.0

506.1

111.4

208.8

3.2

0.0

0.3

650.5

n/a

0.5

2,001

500

Calories (kj)

499.4

211.1

1,283.1

182.6

2,113.6

462.7

875.2

13.5

0.0

1.3

2,721.3

n/a

1.9

8,366

2,091

Campesterol

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

0.0

0

0

Carbohydrates (g)

0.0

11.7

79.8

10.3

96.2

26.5

55.6

1.1

0.0

0.1

134.0

n/a

0.1

415

104

Cholesterol (mg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0

0

Copper (mg)

0.0

0.1

0.5

0.0

0.7

0.5

0.2

0.0

0.0

0.0

0.4

n/a

0.0

2

1

Cystine (g)

0.0

0.1

0.1

0.0

0.3

0.1

0.0

0.0

0.0

0.0

0.6

n/a

n/a

1

0

Dietary Fiber (g)

0.0

3.4

13.7

1.9

18.7

4.3

6.2

0.7

0.0

0.0

8.7

n/a

0.1

58

14

Folate (mcg)

0.0

23.2

184.3

20.9

284.9

21.4

3.5

0.1

0.0

0.0

34.6

n/a

1.2

574

144

Folate, DFE (mcg)

0.0

23.2

184.3

20.9

284.9

21.4

3.5

0.1

0.0

0.0

34.6

n/a

1.2

574

144

Folate, food (mcg)

0.0

23.2

184.3

20.9

284.9

21.4

3.5

0.1

0.0

0.0

34.6

n/a

1.2

574

144

Folic acid (mcg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0

0

Fructose

n/a

0.7

6.8

1.4

n/a

8.1

10.8

0.0

n/a

n/a

n/a

n/a

n/a

28

7

Galactose

n/a

0.0

0.0

0.0

n/a

0.0

0.0

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Glucose (dextrose)

n/a

0.7

6.8

2.2

n/a

7.0

22.2

0.0

n/a

n/a

n/a

n/a

n/a

39

10

Glutamic acid (g)

0.0

0.4

1.2

0.3

3.7

1.5

0.1

0.0

0.0

0.0

8.0

n/a

n/a

15

4

Glycine (g)

0.0

0.1

0.3

0.0

0.9

0.1

0.0

0.0

0.0

0.0

0.7

n/a

n/a

2

1

Histidine (g)

0.0

0.0

0.1

0.0

0.6

0.1

0.0

0.0

0.0

0.0

0.4

n/a

n/a

1

0

Hydroxyproline

n/a

n/a

n/a

n/a

n/a

n/a

n/a

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Iron (mg)

0.1

0.4

4.8

0.2

5.7

5.7

0.8

0.1

0.0

0.0

1.9

n/a

0.0

20

5

Isoleucine (g)

0.0

0.1

0.3

0.0

0.9

0.1

0.0

0.0

0.0

0.0

0.9

n/a

n/a

2

1

Lactose

n/a

0.0

0.0

0.0

n/a

0.0

0.0

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Leucine (g)

0.0

0.1

0.4

0.0

1.5

0.1

0.1

0.0

0.0

0.0

1.5

n/a

n/a

4

1

Lysine (g)

0.0

0.1

0.3

0.0

1.4

0.1

0.0

0.0

0.0

0.0

0.4

n/a

n/a

2

1

Magnesium (mg)

0.0

14.6

232.1

11.0

123.3

51.4

35.7

0.8

0.0

0.1

76.1

n/a

0.5

546

136

Maltose

n/a

0.0

0.0

0.0

n/a

0.0

0.1

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Manganese (mg)

0.0

0.2

1.4

0.1

2.6

0.3

0.3

0.2

0.0

0.0

1.3

n/a

0.0

6

2

Methionine (g)

0.0

0.0

0.1

0.0

0.3

0.0

0.0

0.0

0.0

0.0

0.3

n/a

n/a

1

0

Monounsaturated Fat (g)

9.8

0.0

0.0

0.0

1.1

0.1

0.0

0.0

0.0

0.0

0.2

n/a

0.0

11

3

Niacin (mg)

0.0

1.2

8.2

0.1

0.6

3.1

1.6

0.0

0.0

0.0

6.0

n/a

0.0

21

5

Pantothenic acid (mg)

0.0

0.3

2.7

0.1

1.3

0.5

0.4

0.0

0.0

0.0

2.2

n/a

0.0

7

2

Phenylalanine (g)

0.0

0.1

0.3

0.0

1.1

0.1

0.0

0.0

0.0

0.0

1.1

n/a

n/a

3

1

Phosphorus (mg)

0.0

42.7

225.2

31.9

382.8

85.7

60.0

0.8

0.0

0.2

294.1

n/a

1.0

1,124

281

Phytosterols (mg)

29.8

n/a

n/a

16.5

n/a

n/a

n/a

0.3

0.0

n/a

n/a

n/a

0.1

47

12

Polyunsaturated Fat (g)

1.4

0.1

0.3

0.0

2.2

0.3

0.1

0.0

0.0

0.0

0.4

n/a

0.0

5

1

Potassium (mg)

0.1

390.4

2,402.4

160.6

731.5

886.8

636.8

5.6

0.2

1.8

287.2

n/a

10.4

5,514

1,378

Proline (g)

0.0

0.1

0.2

0.0

0.9

0.1

0.1

0.0

0.0

0.0

2.4

n/a

n/a

4

1

Protein (g)

0.0

1.1

6.8

1.2

21.1

3.9

1.9

0.1

0.0

0.0

22.1

n/a

0.0

58

15

Retinol (mcg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0

0

Riboflavin (mg)

0.0

0.1

0.1

0.0

0.1

0.1

0.2

0.0

0.0

0.0

0.1

n/a

0.0

1

0

Saturated Fat (g)

1.9

0.0

0.1

0.0

0.5

0.1

0.1

0.0

0.0

0.0

0.2

n/a

0.0

3

1

Selenium (mcg)

0.0

0.1

3.4

0.6

11.9

2.6

0.3

0.0

0.0

0.0

n/a

n/a

0.0

19

5

Serine (g)

0.0

0.1

0.3

0.0

1.1

0.1

0.1

0.0

0.0

0.0

1.0

n/a

n/a

3

1

Sodium (mg)

0.3

84.2

27.3

4.4

1,271.6

946.8

1.7

0.1

1,162.7

0.1

17.3

n/a

0.9

3,517

879

Starch

n/a

1.7

n/a

0.0

n/a

n/a

4.4

n/a

n/a

n/a

n/a

n/a

n/a

6

2

Stigmasterol

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

0.1

0

0

Sucrose

n/a

4.4

1.5

1.1

n/a

0.1

0.1

0.0

n/a

n/a

n/a

n/a

n/a

7

2

Sugar (g)

0.0

5.8

15.0

4.7

n/a

15.1

33.2

0.0

0.0

0.0

n/a

n/a

0.0

74

18

Theobromine (mg)

0.0

0.0

0.0

0.0

n/a

0.0

0.0

0.0

0.0

0.0

n/a

n/a

0.0

0

0

Thiamin (mg)

0.0

0.1

0.7

0.1

0.1

0.2

0.0

0.0

0.0

0.0

0.3

n/a

0.0

1

0

Threonine (g)

0.0

0.2

0.2

0.0

0.8

0.1

0.0

0.0

0.0

0.0

0.6

n/a

n/a

2

0

Tocopherol, alpha (mg)

1.9

0.8

9.8

0.0

n/a

3.6

0.4

0.0

0.0

0.0

n/a

n/a

0.1

17

4

Tocopherol, beta (mg)

0.0

0.0

n/a

0.0

n/a

0.0

0.0

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Tocopherol, delta (mg)

0.0

0.0

n/a

0.0

n/a

0.0

0.0

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Tocopherol, gamma (mg)

0.1

0.0

n/a

0.0

n/a

0.9

0.0

0.1

n/a

n/a

n/a

n/a

n/a

1

0

Total Fat (g)

13.5

0.3

0.7

0.1

4.8

0.8

0.3

0.0

0.0

0.0

1.1

n/a

0.0

22

5

Trans-monoenoic Fat

n/a

n/a

n/a

n/a

n/a

n/a

n/a

0.0

n/a

n/a

n/a

n/a

n/a

0

0

TransFatty acids

n/a

0.0

n/a

n/a

n/a

n/a

n/a

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Tryptophan (g)

0.0

0.0

0.1

0.0

0.2

0.0

0.0

0.0

0.0

0.0

0.3

n/a

n/a

1

0

Tyrosine (g)

0.0

0.1

0.2

0.0

0.5

0.1

0.0

0.0

0.0

0.0

0.6

n/a

n/a

1

0

Valine (g)

0.0

0.1

0.3

0.0

0.9

0.1

0.0

0.0

0.0

0.0

0.9

n/a

n/a

2

1

Vitamin A, IU (IU)

0.0

20,381.3

72,549.8

2.2

89.3

736.8

679.5

3.9

0.0

25.5

0.0

n/a

135.0

94,603

23,651

Vitamin A, RAE (mcg)

0.0

1,018.7

3,630.9

0.0

4.3

38.6

33.9

0.2

0.0

1.3

0.0

n/a

6.7

4,735

1,184

Vitamin B-12 (mcg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0

0

Vitamin B-6 (mg)

0.0

0.2

1.1

0.1

2.0

0.1

0.2

0.0

0.0

0.0

0.2

n/a

0.0

4

1

Vitamin C (mg)

0.0

7.2

143.3

8.1

16.2

33.8

0.5

0.0

0.0

0.0

0.0

n/a

0.5

210

52

Vitamin D (IU)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0

0

Water (g)

0.0

107.7

589.7

98.0

296.4

392.2

26.9

0.1

0.0

0.0

14.8

n/a

1.8

1,528

382

Zinc (mg)

0.0

0.3

1.0

0.2

4.5

0.7

0.4

0.0

0.0

0.0

1.4

n/a

0.0

9

2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.